What you need to do to lose weight — and keep it off


Liz Josefsberg’s “Target 100” plan featured in The Post this week is one of the most straight-forward weight-loss strategies ever devised.

The South Orange, NJ, dieting expert, who herself dropped 70 pounds on the regimen, believes that keeping things simple is the key to slimming down.

“You don’t have to kill yourself to lose weight,” she tells The Post. “If I can just get you to consistently do the things I suggest, you will see results.”

The diet’s magic number is 100. There are six so-called pillars on which it is based: eating no more than 100 grams of carbohydrates each day; adding 100 minutes of stress relief per week; drinking a daily 100 ounces of water; doing 100 minutes of exercise weekly; incorporating 100 minutes of weekly movement (separate from formal exercise such as taking the stairs); and giving yourself 100 minutes more sleep every seven days.

Each of Josefsberg’s pillars is backed up by research.

For example, sleep deprivation can trigger urges as powerful as the “marijuana munchies,” leading people to feel more hungry and eat more sweet, salty and fattening foods, according to a 2016 study published in the journal Sleep.

Meanwhile, ghrelin — which Josefsberg describes as the “time to eat” hormone — increases about 15 percent for those who haven’t gotten enough sleep. Leptin, which she calls the “time to stop eating” hormone, drops by 15 percent, according to a study published in 2010 in the Journal of Clinical Endocrinology & Metabolism.

But the real beauty is Target 100’s simplicity.

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